The 2015 CrossFit Opens are right around the corner! Be sure to register @ games.crossfit.com
We highly encourage everyone to sign up and participate. The Opens WOD's will become part of the weekly workouts, so everyone will be doing them anyway!
There is a scaled option this year! So if you're unsure about participating, do not fret and give the scaled version a try.
To add to the Opens fun, we are doing an in house RedZone Fantasy Opens! We will form teams via a blind draft and compete for prizes. It will be $15 to participate. Sign up at the front desk.
Fitness
Strength
A1. KB front rack walking lunges
20 reps x 3 sets
A2. Ring Rows
10 reps w/2 sec. pause on top x 3 sets
A3. Arch rocks
20 reps x 3 sets
Wod
12 minute amrap
DB Snatch (40/20)
DB thrusters (40/20)
Burpees
Performance
Strength
A1. Back rack reverse step lunges
20 reps x 3 sets
A2. Strict C2b pull ups w/ 2 sec. pause at top
5 reps x 3 sets
A3. Arch rocks
20 reps x 3 sets
Wod
12 minute amrap
21-15-9
CTB
Thrusters (95/65)
HR bar facing burpees
Zone-
Strength-
A1. Tuck ups - 25 reps x 3 sets
A2. Arch ups - 12 reps x 3 sets
Wod-
2 minute row @challenging pace
Rest 30 seconds
2 minute AB @ maintain over (200 men/150 women)
Rest 30 seconds
X 4 rounds
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